Eat at least 5 meals a day, usually 6-7 meals and more than 8 meals. The premise is to calculate the calories and nutrients needed for a day and divide the number of meals without increasing the total calorie intake. In other words, the more meals, the less intake per meal.
2.
Breakfast is very important, you must eat it, even if you get up at 9 am or 10.
Drink a glass of water in the morning, and then eat protein oatmeal. Generally 7- 10 protein, 1-2 egg yolk oatmeal. The specific dosage of unprocessed oatmeal does not contain any additives. People weighing about 80 kilograms generally take 4 spoonfuls (one spoonful of protein powder) every day according to their own situation. The normal intake is between 3 and 6 spoonfuls. According to the state and needs, you can choose to add water to cook porridge. You can put the finished product into a mixing cup and add water to stir it into a paste.
3. Eat at least 2 meals before training and 3-4 meals after training every day.
Before training, it is recommended to eat complex carbohydrates such as rice or steamed bread, which is moderate.
Add 2-3 protein to make energy reserves for training. The usual practice is to add protein to rice, add water and stir it, so it is easy to be absorbed. After about half an hour, you can train.
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4. The two meals after training are very important, involving insulin secretion and glycogen storage, which are the main factors that affect the physical state. The suggestion is to supplement glucose and fructose immediately after training. Generally, you should drink 2-3 spoonfuls of honey or 2-3 bananas and then drink about 2 spoonfuls of protein powder.
After taking a bath every 10 minutes, it is recommended to eat a lot of trained rice and chicken breast. It's best to stir before drinking.
6 The remaining meals are supplemented every 1.5 to 2 hours or 2.5 hours, with a maximum of 3 hours.
Each time the content and quantity should be similar, there should be complex carbohydrates and protein carbohydrates, usually rice and protein. Eat chicken breast unconditionally according to the change of conditions.
7 You can only eat protein+vegetables before going to bed.
It is strongly recommended to prepare a mixing cup for easy absorption. The food intake after mixing should account for more than 3/5 of the whole day's diet.
The staple food is generally rice (brown rice), and the non-staple food is beef (leg meat or tenderloin) that does not eat skin after training, such as meat and vegetables and chicken breast fish. Vegetables are recommended in green, red, yellow and black: asparagus/broccoli/celery/tomato/green pepper/cucumber/carrot lettuce, purple cabbage, leek, mushrooms and black fungus.
10 the cooking method is mainly stir-frying, which can be steamed by microwave and eaten less.
The recommended time to eat fruit is breakfast and other time after training.
The intake of 12 salt is only 8 grams a day, and the intake of oil is recommended to be supplemented after cooking.
Suggestion: The intake of fats such as olive oil, sesame oil and peanut oil depends on the body fat content and exercise intensity, and generally should not exceed 15% of the total daily calories.
13 protein depends on the level of muscle training. Metabolic rate is generally recommended to take 3-4 grams per kilogram of body weight.
14 During muscle building, carbohydrate intake should be moderate, fat metabolism should be slow, and fat metabolism should be fast, based on 50%-60% of total calories per day.
15 Take multivitamin tablets containing multiple vitamins and minerals every day, and take vitamin C and compound B respectively.
Training before and after Gu 'an breakfast four times a day.
Drink more boiled water every day.